Week 4 Keto Diet Weight Loss Results - Down 14 Pounds on My Keto Weight Loss Journey
1.4 هزار بار بازدید -
4 سال پیش
-
It is time for my
It is time for my (month 1) week 4 keto diet weight loss results. I have lost 14.4 pounds. I started my keto diet at 151.8 pounds and I am 137.4 today. In this video, I will show you exactly how I used the keto diet to lose 14.4 pounds in 4 weeks. I followed a modified Keto diet with intermittent fasting. Here are the 8 steps that I followed during the last 4 weeks for weight loss:
Step 1. Monitoring progress - It is important to learn how your body responds to different foods if your weight is up to one day look at the foods you consumed 24-48 hours sooner, see if there were any hidden carbs that may have caused this. Sometimes it is nothing you did just your bodies' normal daily fluctuations.
Tools I use to monitor by Ketosis Level:
Keto Mojo: https://bit.ly/2y2RUBI (save 15% on meter kits)
Keto Scan: https://amzn.to/3bHqAXL
Step 2 Exercise - I kept my exercise simple and easy for anyone just starting any exercise program. I walked 20-30 minutes 3 days per week varying my intensity level throughout the walk. I used TRX bodyweight exercises the other 4 days each week for 20 mins each session. Secondly, I made sure that I always exercised in a fasted state to increase the benefits of fasting and exercise.
TRX- https://amzn.to/2L9kULb
Step 3 Supplements - To increase my weight loss I added Appe Curb by Xymogen and KetonAide, I love these supplements, they help me with athletic performance and recovery, better sleep, and decrease food cravings and hunger while supporting ketone levels.
Step 4 Intermittent Fasting: Fasting has several health benefits such as weight loss, anti-aging, and cellular repair. I did several different fasting times. Typical fasting times were 16 to 20 hours. I did alternate day fasting on week three. ALWAYS BREAK YOUR FAST WHEN YOU ARE HUNGRY! This is a sign your body needs nutrition to function!
Drinks during fasting - Water, Coffee, Teas
Long Fast Days - Bone broth does break your fast, but I still like to use it because it helps me get thru the fast. I used Kettle & Fire Bone Broth
Brands of Drinks I use:
Coffee: Mount Hagen Organic Coffee: https://amzn.to/3dkxi70
Pique Teas: https://amzn.to/3fvr5au
Kettle & Fire Bone Broth: https://amzn.to/2Wx0Wzk
Step 5 - Dieting Rules I follow-
1. I do NOT count calories, I eat when I am hungry.
2. No Snacking
3. Meal Timing - Fast when it is the easiest for you, I am not hungry in the morning so I fast in the morning
4. Pair of foods - I always pair a protein, with healthy fats, and low glycemic index vegetables
5. No bread, No pasta, No Sugar, No High Glycemic Index Foods
Step 6 Sleep - I tried to consistently get 7-8 hours of sleep each night
Step 7 Daily Bowel Movement - It is so important to have a daily bowel movement
Step 8 Water, Water, Water - I drank an average of 80 ounces each day.
Foods
Proteins: Grass Fed Grass Finished Beef, Chicken, Wild-caught Tuna, and Wild-caught Salmon, smoked trout, oysters in olive oil, Eggs, No Sugar Added Bacon
Fats: Shredded Coconut, Coconut oil, Olive Oil, Olives, Avocado, Heavy Whipping Cream,
Nuts: Walnuts, Almonds, Pecans
Vegetables: Spinach, Cabbage, Broccoli Cauliflower, Bell Peppers, Sprouts, mixed greens, carrots, cilantro, Brussel sprouts, asparagus, carrots,
Fruits: Strawberries x 2 times
Condiments: Primal Kitchen Ketchup & Avocado Mayo
Goals for next month -
Weight loss of 2 pounds per week
Exercise Daily current regimen, plus an additional 10 thousand steps throughout the day
No Supplement or Dietary changes
schedule a free consult with me today! https://stlukesmedical.net/
Facebook: Facebook: pam.williamsbennett
Instagram: Instagram: pamelabennettnp
Twitter: PamBennettNP1
#pambennettnp #ketodietresults #ketodietweek4results
---------------------------------------------------------------
*This content is strictly the opinion of Pam Bennett, NP and is for informational & educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their qualified health professionals regarding specific health questions. Neither Pam Bennett, NP or the publisher of this content take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission. There is no additional charge to you!
Step 1. Monitoring progress - It is important to learn how your body responds to different foods if your weight is up to one day look at the foods you consumed 24-48 hours sooner, see if there were any hidden carbs that may have caused this. Sometimes it is nothing you did just your bodies' normal daily fluctuations.
Tools I use to monitor by Ketosis Level:
Keto Mojo: https://bit.ly/2y2RUBI (save 15% on meter kits)
Keto Scan: https://amzn.to/3bHqAXL
Step 2 Exercise - I kept my exercise simple and easy for anyone just starting any exercise program. I walked 20-30 minutes 3 days per week varying my intensity level throughout the walk. I used TRX bodyweight exercises the other 4 days each week for 20 mins each session. Secondly, I made sure that I always exercised in a fasted state to increase the benefits of fasting and exercise.
TRX- https://amzn.to/2L9kULb
Step 3 Supplements - To increase my weight loss I added Appe Curb by Xymogen and KetonAide, I love these supplements, they help me with athletic performance and recovery, better sleep, and decrease food cravings and hunger while supporting ketone levels.
Step 4 Intermittent Fasting: Fasting has several health benefits such as weight loss, anti-aging, and cellular repair. I did several different fasting times. Typical fasting times were 16 to 20 hours. I did alternate day fasting on week three. ALWAYS BREAK YOUR FAST WHEN YOU ARE HUNGRY! This is a sign your body needs nutrition to function!
Drinks during fasting - Water, Coffee, Teas
Long Fast Days - Bone broth does break your fast, but I still like to use it because it helps me get thru the fast. I used Kettle & Fire Bone Broth
Brands of Drinks I use:
Coffee: Mount Hagen Organic Coffee: https://amzn.to/3dkxi70
Pique Teas: https://amzn.to/3fvr5au
Kettle & Fire Bone Broth: https://amzn.to/2Wx0Wzk
Step 5 - Dieting Rules I follow-
1. I do NOT count calories, I eat when I am hungry.
2. No Snacking
3. Meal Timing - Fast when it is the easiest for you, I am not hungry in the morning so I fast in the morning
4. Pair of foods - I always pair a protein, with healthy fats, and low glycemic index vegetables
5. No bread, No pasta, No Sugar, No High Glycemic Index Foods
Step 6 Sleep - I tried to consistently get 7-8 hours of sleep each night
Step 7 Daily Bowel Movement - It is so important to have a daily bowel movement
Step 8 Water, Water, Water - I drank an average of 80 ounces each day.
Foods
Proteins: Grass Fed Grass Finished Beef, Chicken, Wild-caught Tuna, and Wild-caught Salmon, smoked trout, oysters in olive oil, Eggs, No Sugar Added Bacon
Fats: Shredded Coconut, Coconut oil, Olive Oil, Olives, Avocado, Heavy Whipping Cream,
Nuts: Walnuts, Almonds, Pecans
Vegetables: Spinach, Cabbage, Broccoli Cauliflower, Bell Peppers, Sprouts, mixed greens, carrots, cilantro, Brussel sprouts, asparagus, carrots,
Fruits: Strawberries x 2 times
Condiments: Primal Kitchen Ketchup & Avocado Mayo
Goals for next month -
Weight loss of 2 pounds per week
Exercise Daily current regimen, plus an additional 10 thousand steps throughout the day
No Supplement or Dietary changes
schedule a free consult with me today! https://stlukesmedical.net/
Facebook: Facebook: pam.williamsbennett
Instagram: Instagram: pamelabennettnp
Twitter: PamBennettNP1
#pambennettnp #ketodietresults #ketodietweek4results
---------------------------------------------------------------
*This content is strictly the opinion of Pam Bennett, NP and is for informational & educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their qualified health professionals regarding specific health questions. Neither Pam Bennett, NP or the publisher of this content take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission. There is no additional charge to you!
4 سال پیش
در تاریخ 1399/02/25 منتشر شده
است.
1,444
بـار بازدید شده